Are supermarket overnight oats really worth the money? Nutritionist reveals the trendy to-go breakfasts containing 'six teaspoons of sugar' and the ones with enough protein to actually keep you full

• According to a nutritionist, overnight oats' name alone 'tells us very little'
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For decades, tired Britons have painfully agonised over breakfast meal-prep and the tiresome task of putting together a nutritious option while on the move.

But over the last year, a growing number of pre-prepared packets of overnight oats have began to hit the supermarket shelves - cited as a suitably healthy alternative that can be acquired on the go.

Offering various flavours and varieties, the grab-and-go breakfast item promises ultimate convenience while ensuring lasting fullness and better digestion.

However, while overnight oats may be soaring in popularity across the nation, not all may be quite as healthy as it initially seems.

Indeed, according to Kieran Jenkins, a nutritionist at Supply Life, while overnight oats may hold a 'strong health halo, the name alone tells us very little'.

He told The Daily Mail: 'Some are predominantly wholegrain oats, fruit, nuts and seeds, while others contain sweetened compotes, added sugars or relatively little actual oat content.

'Protein is the biggest weakness in many of these products. Oats are filling, but a breakfast containing only five or six grams of protein may not keep everybody satisfied until lunch.

'It is also important to separate the dry mixes from the ready-to-eat pots. A box providing six or eight breakfasts will naturally seem better value than a café pot, but you still need to add milk and sometimes toppings.'

Read on to discover whether your favourite overnight oats are truly worth the price, and which are perhaps better left on the supermarket shelf...

Ingredients: Oat Flakes (73%), Raisins (9%), Chopped Dates (7%) (Dates, Rice Flour), Dried Apple (3%), Sunflower Seeds, Pumpkin Seeds.

Kieran's verdict: 'This has one of the simplest and strongest ingredient lists. It is made with 73 per cent oats, followed by raisins, dates, almonds, dried apple and seeds, with no obvious added sugar or unnecessary additives.

'The dried fruit does provide concentrated natural sugar, so portions still matter, but the almonds and seeds add healthy fats, texture and some additional fibre and protein.

'At £2.10 for 500g, it is comfortably among the best-value choices. The main limitation is that it is not specifically high in protein, so I would prepare it with milk rather than water, or serve it with Greek yoghurt.'

Rating: Healthy and definitely worth the money.

Ingredients: Natural Yogurt (Milk) (61%), Apple (14%), Oats (Oats), Honey, Pomegranate Seeds, Pumpkin Seeds, Golden Syrup (Partially Inverted Refiners Syrup), Roasted Pistachio Nuts (Pistachio Nuts) (1.0%), Dark Muscovado Sugar, Sultanas, Sugar, Sunflower Seeds, Rapeseed Oil, Golden Linseed, Raisins (Raisins, Sunflower Oil), Concentrated Apple Juice, Buckwheat Flakes, Dried Cranberries, Ground Cinnamon, Salt, Sunflower Oil.

Kieran's verdict: 'This is a more substantial breakfast than the previous dairy-free overnight oats, providing 338 calories and an impressive 14.2 grams of protein per pot. It contains granola soaked with yoghurt, honey and freshly grated apple, topped with pistachios and mixed seeds.

'However, the 35.7 grams of sugar is very high for a single breakfast pot. Some will come naturally from the yoghurt and apple, but the honey and granola are also likely to contribute added sugar. It provides just 3.3 grams of fibre, which is fairly modest considering it is an oat-based breakfast.

'It offers useful protein and some healthy unsaturated fats from the pistachios and seeds, but the high sugar content prevents it from being one of the healthiest options. Customers are also paying a café premium for inexpensive ingredients that could be recreated easily at home.”

Verdict: Moderately healthy, but high in sugar. Not the best value for money.

Ingredients: Oat Flakes (65%), Concentrated Milk Protein, Dried Skimmed Milk, Ground Dates, Dried Apple Pieces (7%), Sweet Cinnamon (Cassia).

Kieran's verdict: This is my nutritional winner, particularly for people who want a more satisfying breakfast. Oats make up 65 per cent of the mix, while concentrated milk protein and skimmed milk lift the protein content to around 13 grams in the 70g pot before any milk is added.

'It also provides approximately 5.5 grams of fibre, and its sweetness comes predominantly from dates and dried apple rather than table sugar or syrup. It is more processed than a basic oat-and-fruit mix because of the added milk protein, but that addition serves a useful nutritional purpose.

'Once prepared with milk, it should deliver a genuinely substantial amount of protein for breakfast. That makes it more likely to keep someone full than many of the ready-to-eat alternatives.'

Rating: Healthy and worth the money.

Ingredients: Gluten Free Oats (78.6%), Chia (Salvia Hispanica) Seeds (10%), Coconut Palm Sugar, Beetroot Powder, Quinoa Sprouts Rich in Natural B-Vitamins, Natural Flavouring

Kieran's verdict: 'This combines nearly 79 per cent oats with 10 per cent chia seeds, giving it a useful amount of fibre and omega-3 fat. A 50g serving provides 3.9 grams of fibre and just over five grams of protein before milk is added.

'It does contain coconut palm sugar. Despite its more natural-sounding name, coconut sugar is still added sugar and the body processes it in broadly the same way as other sugars.

'Nutritionally, this remains a good option, but at £4 for six servings it costs more per bowl than the Deliciously Ella product while offering a broadly similar nutritional profile.'

Ranking: Healthy, but not the best value for money.

Ingredients: Water, Berry Compote (20%) [Water, Strawberry, Sugar, Raspberries, Blackcurrants, Tapioca Starch, Lemon Juice, Gelling Agent (Pectins), Flavouring, Blackcurrant Concentrate], Oat Flakes (19%), Apples, Oat Flour, Coconut Cream (2%), Pumpkin Seeds (2%), Cornflour, Sugar, Rice Flour, Corn Fibre, Coconut Oil, Tricalcium Phosphate, Salt, Gelling Agents (Pectins, Agar) , Vitamin D2, Vitamin B12.

Kieran's verdict: 'This is relatively low in sugar for a ready-to-eat fruit pot, containing 9.2 grams per pack.

'However, only 19 per cent of the product is oat flakes, and it provides approximately 6.4 grams of protein and 3.5 grams of fibre. The ingredient list is also longer, containing added sugar, coconut cream, coconut oil and a sweetened berry compote.

'At £1.65, it offers strong convenience value.'

Ranking: Reasonably healthy and worth the money

Ingredients: Water, Mixed Berry Compote (22%) (Sugar, Strawberry, Water, Blackberries, Blueberries, Redcurrant Cornflour, Lemon Juice, Flavouring, Gelling Agent (Pectins)), Rolled (21%), Reduced Fat Greek Style Yogurt (Milk) (21%), Shredded Apple (7%), Toasted Pumpkin Seeds, Concentrated Apple Juice

Kieran's verdict: 'This has some definite strengths: it contains oats, reduced-fat Greek-style yoghurt, apple and pumpkin seeds, providing approximately 8.4 grams of protein and 4.2 grams of fibre per pot.

'The drawback is the sweetened berry compote, which lists sugar first, alongside concentrated apple juice later in the recipe. The full pot contains approximately 12 grams of sugar, although some will come naturally from the fruit and yoghurt.

'At £2, it is fair value for a filling ready-to-eat breakfast. I would prefer to see an unsweetened fruit layer, but it remains nutritionally stronger than many pastries or sugary breakfast cereals.'

Ranking: Reasonably healthy and worth the money, although it contains unnecessary added sugar.

Ingredients: Gluten Free Oats (81.6%), Nibbed Almonds (6%), Date Powder, Dried Apple (4%), Chia Seeds (Salvia Hispanica), Cinnamon (Cassia) (0.9%)

Kieran's verdict: 'This is another excellent ingredient list: more than 80 per cent gluten-free oats, followed by almonds, dates, apple, chia seeds and cinnamon. It is high in fibre, very low in salt and contains no added sugar.

'A 45g dry serving provides 4.4 grams of fibre and five grams of protein. The fibre content is impressive, although the protein is modest until milk or yoghurt is added.

'The £3.60 box makes approximately eight servings, working out at around 45p per bowl before milk. That is good value for a branded convenience product with a genuinely nutritious formulation.'

Ranking: Healthy and worth the money.

Ingredients: Rolled oats, quark, greek yoghurt, grated apple, honey, pumpkin seeds, dried cranberries, Sultanas

Kieran's verdict: 'This pot performs well for protein, providing around 12 grams, but its 24 grams of sugar is by far the highest figure in this selection. That is equivalent to around six teaspoons of sugar, although the total includes sugars occurring naturally in fruit and dairy ingredients.

'Dried fruit can be nutritious, but it is highly concentrated and easy to overconsume. A product can contain oats, seeds and fruit while still delivering a surprisingly large sugar hit.

'With a good level of protein is still likely to be more sustaining than a pastry. However, based on the sugar content, it would not be my first choice for an everyday breakfast.'

Ranking: Not the healthiest choice and not worth the money for regular breakfasts.